Protein
Widen your sources of this vital nutrient and choose from among plant-based proteins, such as beans, edamame, nuts and nut butters, tofu and tempeh; seafood that includes a variety of fish (salmon, sardines, black sea bass, mackerel and freshwater trout) and shellfish for adequate amounts of omega-3 fatty acids; eggs—enriched with omega-3 or those labeled pastured; and, when possible, organic white (chicken, pork and turkey) and red meats (beef and lamb) up to twice each week.
